CrossFit – Mon, Nov 2
Warm Up (Checkmark)
6 AMRAP
12 PVC Pass Throughs
12 Banded Open Ups
12 Burpees
3 Muscle Snatches + 2 Overhead Squats + 1 Snatch Balance + 2 Sot Presses (Empty Barbell)
Snatch (Weight)
Every 1:30 minutes perform:
Set 1- 1 Snatch @80%
Set 2- 1 Snatch @85%
Set 3- 1 Snatch @90%
Set 4- 1 Snatch @80%
Set 5- 1 Snatch @85%
Set 6- 1 Snatch @90%
Gymnastics & Skill Density (Checkmark)
Every 3 min x 3 Sets
10 Bar Muscle Ups
Rx+:
Every 3 min x 3 Sets
10 Ring Muscle Ups
Sc:
Every 3 min x 3 Sets
10 Assisted Bar – Bar Muscle-Ups
METCON (AMRAP – Reps)
4 Rounds
• Minute 1: Max-rep Barbell Snatches 135/85 lbs
• Minute 2: Max-calorie Row
• Minute 3: Max-rep Dumbbell Box Step-ups (2×50/2×35) lbs (20”)
• Minute 4: Rest
Goal/Round: 40 Reps
-Snatches 8
-Calories 18
-Step ups 14